Medically reviewed by Gregory Minnis, DPT, Physical therapy — created by Erica Cirino on respectable 6, 2019

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You are watching: How to get rid of period cramps naturally

Cramps affect many human being before and during their period. When some world only endure mild cramps, others aren’t quite as lucky. In part cases, the ache from duration cramps have the right to be extreme and make a significant dent in your daily life.

If period pain is cramping your format every month, there are procedures you can take come gain ago control. Here are 10 proven house remedies that may ease your discomfort, and aid you get ago on track through your liven life.

Using a heated job or pave on your abdomen can assist relax the muscle of your uterus. It’s these muscles that cause period cramps. Warm can also boost circulation in her abdomen, which deserve to reduce pain.

According come a 2004 study, attract a heat wrap because that cramps is actually much more effective than taking an over-the-counter (OTC) pain reliever, favor acetaminophen.

Besides being efficient at easing pain and cramps, the research likewise showed that participants who used a heat wrap had actually less fatigue and mood swings.

You deserve to find ab heat patches in ~ your neighborhood drugstore and online. They’re super straightforward to use. Just peel and also stick castle on your abdomen.

Electric heating pads and also hot water bottles aren’t together convenient to usage as patches. However they’re great choices if you’re spending part time at home and don’t have to move around much.

2. Massage her tummy with essential oils

Research says that some important oils can aid ease duration cramps once massaged top top the abdomen, especially when used in a mix of oils.

Oils the seem to it is in most effective at reducing duration cramps, because of their capability to rise circulation, include:


You can find essential oil online, or at her local wellness food store. Part drugstores may sell them, too.

Before using essential oils, you’ll want to mix them v a carrier oil, choose coconut oil or jojoba oil. Carrier oils work by safe “carrying” the necessary oil right into your skin, and helping to spread the oil end a big area.

Once her oil mixture is all set to use, rub a few drops in between your hands and then provide your tummy a tenderness massage.

Experts speak massaging in a circular activity for just 5 minutes a work before and during your duration may aid lessen mouse and rise circulation in your abdomen.

3. Take it an OTC ache reliever

According come the American college of Obstetricians and Gynecologists, OTC pain relievers favor ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin (Bufferin) are effective treatments for period cramps.

These medications work ideal if they’re taken in ~ the very first sign of mouse or pain.

You can uncover ibuprofen, naproxen, or aspirin, at any kind of drugstore. Be sure to take just as directed, and also talk to her doctor first if you have a background of heart, liver, or kidney problems, or if you have actually asthma, ulcers, or bleeding disorders.

4. Exercise

According come a recent study, low-to-medium intensity aerobic exercise can aid reduce pain led to by period cramps.

In this study, scientists found that women who did 30 minutes of aerobic exercise 3 days a week, because that eight weeks, showed significant reductions in duration cramps.

To fit an aerobic workout into your schedule, take into consideration biking to work, going because that a fast walk at lunchtime, dancing to your favorite tunes, or playing a sports you enjoy.

5. Soak in a tub

Soaking in a warm bathtub is another method to surround her pelvic muscles v the warmth they must relax.

You can enhance the pain-relieving power of a good soak by adding a few drops of vital oils — like lavender, sage, or rose — to her bathwater.

Try come relax in a warm bath for at the very least 15 minutes to get the most benefits native it.

6. Perform yoga

One study suggests that, like aerobic exercise, yoga can additionally be advantageous at reducing period cramps.

In this study, experts discovered that women who participated in a 60-minute yoga class once a week because that 12 mainly showed far-ranging reductions in their period pain.

If you’d like to try yoga, look for a course with both a physical component and also a be sure component. Research says this mix is most efficient at reducing ache from period cramps.

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4 Yoga Poses to relieve Cramps
7. Take supplements

Several studies indicate that different varieties of diet supplements may aid reduce period cramps, despite it’s not known specifically how they work. Part supplements that show promise in reducing period pain include:

You can uncover dietary supplements in ~ your regional drugstore or online. Use as directed, and also talk to your medical professional if you’re taking any type of other medications, as they may connect with supplements.

8. Prevent caffeine and also salty foods

While additionally may assist ease duration pain, it’s additionally a an excellent idea to avoid certain foods that can cause water retention, bloating, and discomfort. Some varieties of foods to remain away from when you have cramps include:

salty foodscaffeine alcoholfatty foods

According to a 2000 study, a low-fat, vegetarian diet can help reduce duration pain and also premenstrual syndrome (PMS) symptoms.

9. Remain hydrated

According come experts, you’re an ext likely to have abdominal cramps during your period if you’re dehydrated.

Aim to drink eight 8-ounce glasses of water per day. You’ll need much more if it’s hot, if you’ve to be exercising, or if you just feel thirsty.

10. Try acupressure

Acupressure is a noninvasive Chinese medication treatment that’s provided for numerous health issues. This treatment involves using her fingers to apply firm press to particular body components to assist ease miscellaneous symptoms.

According to a 2004 study, rubbing circles on your calf at a point over your ankle can relieve period pain.

The way to perform this is to:

Measure 4 fingertips increase from her inner fish eye bone.Firmly rub this area for several minutes.Repeat everyday as required before and also during your period.
What causes duration cramps?

Period cramps are caused by contractions in your uterus. This contractions are triggered by transforms in her body’s hormone levels. Once you menstruate, her uterus contracts and also sheds the lining, i m sorry is released together blood with your vagina.

Some world are an ext likely to experience period pain. Risk determinants include world who:

are younger than 30 years of agebleed heavily during their periodshave rarely often rare bleedinghave a family history of period painsmokestarted puberty at an early stage (age 11 or earlier)
When have to you check out a doctor?

Although duration cramps are really common, significant pain no normal. You’ll desire to do an appointment to check out a medical professional if:

your period cramps space so painful the you can’t go about your daily activitiesyou started having severe menstrual mouse at or after age 25

Extreme pain prior to or throughout your period can be a sign of a an ext serious health problem that requirements treatment, such as:

cervical stenosis
The bottom line

Period cramps are an extremely common, but there room times as soon as they have the right to interfere through your day-to-day life. Fortunately, there are measures you deserve to take to lull the pain and discomfort caused by this pesky cramps.

If, however, the ache doesn’t go away after a pair of days, or is so excessive that girlfriend have difficulty functioning, be sure to monitor up v your doctor.

last medically the evaluation on respectable 6, 2019


Medically the evaluation by Gregory Minnis, DPT, Physical treatment — created by Erica Cirino on respectable 6, 2019

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